Diabetes is a chronic health condition that affects millions of people worldwide. It is a condition where the body is unable to regulate the levels of sugar in the blood, leading to high blood sugar levels. Managing diabetes requires making changes to one's lifestyle, including eating habits.

 

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According to the World Health Organization (WHO), the global prevalence of diabetes among adults over 18 years of age rose from 4.7% in 1980 to 9.3% in 2019. In 2019, an estimated 463 million adults lived with diabetes, and this number is expected to rise to 700 million by 2045.

Managing diabetes can be challenging, especially when it comes to planning meals that keep your blood sugar levels under control. Meal planning is a critical part of diabetes management, and it involves choosing the right foods and portions to keep your blood glucose levels within the target range. Two popular meal planning methods for diabetes are counting carbs and the plate method.

 

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Counting Carbs

Counting carbs is a meal planning method that involves tracking the carbohydrates consumed at each meal and throughout the day. Carbohydrates are the primary nutrient that affects blood glucose levels, and managing carb intake is an essential part of diabetes management. Carbs are found in a wide variety of foods, including grains, fruits, vegetables, dairy products, and sweets.

To count carbs, you need to know how many grams of carbohydrates are in each food you eat. You can find this information on food labels or in a carb-counting app. Once you know how many carbs are in each food, you can plan your meals and snacks accordingly. The number of carbs you need to consume will depend on your individual needs and goals. However, please speak to your doctor before making any changes to your diet.

 

The Plate Method

The plate method is another meal planning method that is easy to follow and can help manage blood glucose levels. The plate method involves dividing your plate into three sections: one-half of the plate is for non-starchy vegetables, one-quarter of the plate is for lean protein, and one-quarter of the plate is for starchy foods or grains.

Non-starchy vegetables include things like leafy greens, broccoli, cauliflower, peppers, and mushrooms. These vegetables are low in carbohydrates and high in fibre, which can help control blood glucose levels. Lean proteins include foods like chicken, fish, turkey, tofu, and beans. These foods are high in protein and low in carbohydrates. Starchy foods include things like rice, pasta, potatoes, and bread. These foods are higher in carbohydrates, so it's important to keep portions in check.

 

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Benefits of Meal Planning

Meal planning is an essential part of diabetes management and can have several benefits. By planning your meals and snacks in advance, you can:

Control your blood glucose levels: By choosing the right foods and portions, you can help keep your blood glucose levels within the target range.

Improve your overall health: A healthy diet can help manage other health conditions, such as high blood pressure, high cholesterol, and heart disease.

Manage your weight: A healthy diet can help you maintain a healthy weight, which can reduce the risk of complications associated with diabetes.

Meal planning is an important part of diabetes management, and counting carbs and the plate method are two effective ways to plan your meals. By choosing the right foods and portions, you can help keep your blood glucose levels within the target range, improve your overall health, and manage your weight. If you have diabetes, talk to your healthcare provider or a registered dietitian to help you develop a meal plan that works best for you.

 

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10 Healthy Eating Tips For Diabetes

1. Choose high-fibre foods

Fibre can help regulate blood sugar levels and improve insulin sensitivity. According to a study published in the Journal of the American Medical Association in 2012, a diet high in fibre can help control blood sugar levels and reduce the risk of heart disease in people with type 2 diabetes.

 

2. Eat more fruits and vegetables

Fruits and vegetables are rich in vitamins, minerals, and fibre, and they can help regulate blood sugar levels. They also have a low glycemic index, which means they don't cause a rapid rise in blood sugar levels. According to a study published in the Journal of Nutrition in 2017, a high intake of fruits and vegetables is associated with a lower risk of type 2 diabetes.

 

3. Keep portion sizes in check

Controlling portion sizes is essential for people with diabetes. It helps to keep blood sugar levels stable and prevent overeating, which can lead to weight gain. Use measuring cups and spoons to measure out portions or use the "plate method" to ensure you're getting the right amounts of each food group.

 

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4. Choose lean protein sources

Lean protein sources, such as chicken, fish, and beans, are low in saturated fat and can help regulate blood sugar levels, making them a healthy addition to your diet. According to a study published in the American Journal of Clinical Nutrition in 2012, a high-protein diet can improve glycemic control in people with type 2 diabetes.

 

5. Choose whole grains

Whole grains, such as brown rice and whole wheat bread, are a good source of fibre and can help regulate blood sugar levels. According to a study published in the journal Nutrients in 2018, a diet high in whole grains can improve insulin sensitivity and reduce the risk of type 2 diabetes.

 

6. Cut down on sugar

Sugary foods and drinks can cause blood sugar levels to spike and contribute to weight gain. Choose low-sugar alternatives, such as sugar-free soda, water infused with fruit, juices or coconut water.

 

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7. Planning meals

Planning your meals ahead of time can help you make healthy choices and avoid impulsive eating. According to a study published in the journal Nutrients in 2017, meal planning is associated with better diet quality and a lower risk of diabetes.

 

8. Choose complex carbohydrates over simple ones

Complex carbohydrates take longer to digest, and they don't cause a rapid rise in blood sugar levels like simple carbohydrates do. Examples of complex carbohydrates include whole-grain bread, brown rice, oatmeal, and quinoa.

 

9. Use healthy cooking methods

How you cook your food can affect its nutritional value. Overcooking the food can kill the healthy nutrients too. Choose healthy cooking methods like grilling, baking, steaming, or roasting, which retain the nutrients in your food.

 

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10. Eat less salt

Eating too much salt can cause your blood pressure to rise, which can be harmful if you have diabetes. High blood pressure can lead to cardiovascular disease, stroke, and other health complications. High levels of salt in the diet can reduce insulin sensitivity, which can make it harder to control blood sugar levels. This can increase the risk of developing type 2 diabetes.

Managing diabetes requires making changes to one's lifestyle, including healthy eating habits. Incorporating healthy eating habits like choosing complex carbohydrates, incorporating more fruits and vegetables, and planning can help people with diabetes manage their condition and improve their overall health. Planning meals that fit your health needs, tastes, budget, and schedule can be complicated.

 

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